Posted: 12/2/2016 5:28:00 PM EDT
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Help me get past my power clean plateau.
I'm currently doing 5/3/1 and do power cleans twice a week after 5/3/1 and my BBB sets. My reps and sets look like this: 115x5x1 135x5x1 150x3x1 165x1x1 I've gotten 165 once on multiple attempts. My attempt to increase weight to 170 failed a couple of times and my attempts to get more than one rep at 165 has failed a few times. What should I do to get past this plateau? |
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Quoted:
Help me get past my power clean plateau. I'm currently doing 5/3/1 and do power cleans twice a week after 5/3/1 and my BBB sets. My reps and sets look like this: 115x5x1 135x5x1 150x3x1 165x1x1 I've gotten 165 once on multiple attempts. My attempt to increase weight to 170 failed a couple of times and my attempts to get more than one rep at 165 has failed a few times. What should I do to get past this plateau? video? What are your squat/deadlift numbers like? there is an olympic weightlifting thread with a lot of good videos and tips. |
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With that info all i could say is deload and work back up, drop sets.
Is there a particular part of the movement you are stalling at? Just did my power cleans tonight 165 for 5 sets of 3. Failed the last rep. Shoulders were just done and i couldnt get a good enough shrug. I do better on them when i haven't done overhead press directly before them. I also need to drop under the bat faster and lower. Without a vid or your description of where it breaks down no one can give you accesories to help. |
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My strategy would be the following:
1. Deload week, then increase training max and see if after the 5x and 3x week build up I could progress past 165x1. If I could not progress past 165x1 after a second cycle I would move to option 2 2. Reset absolute max, and start my next cycle at a new 90% training max. So I would start the next cycle at a 150lbs training max. Remember, one of the principles of 5/3/1 is to start light and progress slowly. When I have plateaued in the past I have reset my TM and pushed onward, and it has always gotten me past my sticking points. It seems counter intuitive but it really helps to take 2 steps backwards now in order to take 3 steps forward in the long haul, because right now you aren't progressing. |
| I know for me, the form on powercleans is very difficult to get right. I always find myself pulling the bar up instead of using the hips via the jump. My numbers are about the same as yours right now and I know my form is not great. Been doing more hang cleans lately to work on it. |
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Quoted:
IMO there's no reason to suggest deload week or resetting until we know what his other maxes are and see his form. I'd put money on it being a form issue rather than a recovery issue. That's a fair point. My response was written under the assumption that his form was correct. I should have mentioned that. |
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Quoted:
That's a fair point. My response was written under the assumption that his form was correct. I should have mentioned that. I've been doing nothing but weightlifting for ~3 years now, have a 300# + clean and I'm still limited by form, not strength. I'd be very surprised if he is limited by strength right now...and if he is, then he needs to do heavy clean deadlifts probably. |
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Quoted:
Help me get past my power clean plateau. I'm currently doing 5/3/1 and do power cleans twice a week after 5/3/1 and my BBB sets. My reps and sets look like this: 115x5x1 135x5x1 150x3x1 165x1x1 I've gotten 165 once on multiple attempts. My attempt to increase weight to 170 failed a couple of times and my attempts to get more than one rep at 165 has failed a few times. What should I do to get past this plateau? I'm not the best at powercleans, but I blew from 135 to 225 pretty damn quick with some simple tweaks. I was hitting them 1 or 2x a week. I'd start with a few reps of cable pullthroughs or kettlebell swings just go get the hips warm and get the motion drilled into my head. I stuck to singles, doubles, and triples. For me at least anything over 3 reps on powercleans is cardio and your form will get sloppy. As everyone else said the limiter for most is the form, so don't go into rep ranges where you can get sloppy with the form since that will hold you back from getting the movement perfect. I would also take a break for a week here and there and hit hang cleans or high pulls instead of power cleans. Taking a break to hit something similar will generally get me through a plateau. The last thing I would throw in, and might not have contributed, was a lot of light singles/doubles/triples of single arm DB oly lifts. If your form is good go and hammer away at something else for a bit, when you check back in on the power cleans I bet you can add some weight. |